EGGO MAPLE FLAVORED PANCAKES, MAPLE scores 44/100 (Poor) due to its classification as an ultra-processed food and its content of added sugars.
This product has a FoodScore of 44/100, indicating a poor nutritional profile.
It provides 4.7g of fiber per 100g, contributing to daily intake.
A significant concern is the 8.95g of added sugar per 100g.
Classified as NOVA 4, it is an ultra-processed food.
Consider portion control to manage intake of added sugars and sodium.
Scores +2 points above the other category average (42/100 across 979 foods).
Fiber
4.7g
17% of Daily Value
Protein
4.65g
9% of Daily Value
Added sugar
8.95g
18% of Daily Value
Sodium
372.09mg
16% of Daily Value
+
What it brings to the table
Fiber (4.7g)+5
Micronutrients (Iron, Phosphorus, Vitamin A, Vitamin B12, Riboflavin)+10
−
What holds it back
Added sugar (8.9g)-10
Sodium (372.1mg)-1
Ultra-processed (NOVA 4)-10
Why it scores 44
EGGO MAPLE FLAVORED PANCAKES, MAPLE receives a FoodScore of 44/100, categorized as Poor. This score is primarily driven by its classification as a NOVA 4 ultra-processed food, which incurs a significant penalty. The product contains 8.95g of added sugar per 100g, contributing to a penalty. Additionally, its sodium content of 372.09mg per 100g results in a minor penalty. On the positive side, the product offers 4.7g of fiber per 100g, earning a bonus. It also receives bonuses for several micronutrients, including iron (17% DV), vitamin A (65% DV), and vitamin B12 (29% DV), which are often added through fortification. Ingredients like soy lecithin are common in processed foods for texture and stability. Compared to a generic, unbranded pancake, this EGGO product is fortified with more vitamins and minerals but also contains a similar level of added sugars and is similarly ultra-processed.
Health benefits
What the nutrients in eggo maple flavored pancakes, maple actually do for you, grounded in established dietary science.
Source of Fortified Micronutrients
This product is fortified with several important micronutrients. Per 100g, it provides 65% DV of Vitamin A, which supports vision and immune function. It also offers 29% DV of Vitamin B12, essential for nerve function and red blood cell production, and 17% DV of Iron, crucial for oxygen transport. These added vitamins and minerals can help address potential dietary gaps, particularly for individuals who may not consistently consume a wide variety of nutrient-dense foods.
Contribution to Fiber Intake
EGGO MAPLE FLAVORED PANCAKES, MAPLE contains 4.7g of fiber per 100g. Dietary fiber is important for digestive health, helping to maintain bowel regularity and contributing to feelings of fullness. While this amount is not exceptionally high, it can contribute to the recommended daily fiber intake, especially when combined with other fiber-rich foods throughout the day. The whole wheat flour listed as the first ingredient is a source of this fiber.
Convenient Meal Component
For individuals seeking a quick and easy breakfast option, this product offers convenience. Its ready-to-heat format can save time during busy mornings. While not a complete meal on its own, its fortified nutrient profile and fiber content can make it a more substantial option than some other quick breakfast choices, especially when paired with additional protein or fruit to create a more balanced meal.
EGGO MAPLE FLAVORED PANCAKES, MAPLE scores 44/100 (Poor) due to its classification as an ultra-processed food and its content of added sugars.
How to eat it
EGGO MAPLE FLAVORED PANCAKES are typically consumed as a quick breakfast or snack. They are designed for easy preparation, usually heated in a toaster or microwave. A common serving is one pouch, which is intended to be a single portion.
Pair with a source of protein like Greek yogurt or scrambled eggs to create a more balanced meal and increase satiety.
Add fresh fruit, such as berries or sliced bananas, to boost fiber and micronutrient intake and reduce reliance on added syrups.
Consider using only one pancake from the pouch and combining it with other whole foods to manage added sugar and sodium intake.
If using syrup, opt for a small amount of pure maple syrup instead of artificial varieties to avoid additional artificial flavors and corn syrup.
These pancakes can be a quick option, but for regular consumption, consider making homemade pancakes with whole grains and less added sugar.
Things to keep in mind
This product contains several common allergens, including wheat, milk, eggs, and soy, which are important considerations for individuals with sensitivities or allergies. The presence of natural and artificial flavors and caramel color indicates a higher degree of processing. With 8.95g of added sugar per 100g, individuals managing blood sugar levels, such as those with diabetes, should consume this product in moderation and account for its sugar content. The sodium content of 372.09mg per 100g should also be noted by those monitoring their sodium intake for cardiovascular health. As an ultra-processed food, it is generally recommended to limit its regular consumption in favor of less processed options.
EGGO MAPLE FLAVORED PANCAKES, MAPLE scores 44/100 (Poor) on FoodScore. While it provides some fiber and is fortified with vitamins like A and B12, it is classified as an ultra-processed food and contains 8.95g of added sugar per 100g. It can be part of a varied diet when consumed in moderation and balanced with whole, unprocessed foods.
How does EGGO MAPLE FLAVORED PANCAKES compare to homemade pancakes?
Compared to homemade pancakes made with whole wheat flour and minimal added sugar, EGGO MAPLE FLAVORED PANCAKES are typically more processed and contain more additives like natural and artificial flavors and corn syrup solids. Homemade versions allow for greater control over ingredients, often resulting in lower added sugar and sodium content, and can be made with higher fiber whole grains.
What is 'whole wheat flour' in this product?
Whole wheat flour is the primary ingredient in EGGO MAPLE FLAVORED PANCAKES. It means the flour includes the entire wheat kernel—the bran, germ, and endosperm—which provides more fiber and nutrients compared to refined white flour. This contributes to the 4.7g of fiber per 100g found in the product.
What is a reasonable portion size for these pancakes?
The declared serving size is one pouch, which is intended to be a single portion. However, to manage intake of added sugars and sodium, consider consuming half a pouch and supplementing with fresh fruit or a protein source. Adjusting portion sizes helps align with individual dietary needs and goals.
Are there other quick breakfast options that are less processed?
Yes, there are many quick breakfast options that are less processed. For example, a bowl of plain oatmeal with fruit and nuts, or a Chobani plain Greek yogurt with berries, would typically have less added sugar and be less processed than EGGO MAPLE FLAVORED PANCAKES. These options offer similar convenience with a more favorable nutritional profile.